Why Your Back Hurts After Rucking and What You Can do About It

Why Your Back Hurts After Rucking and What You Can do About It

Spine, Tactical
Why Your Back Hurts After Rucking and What You Can do About It This article was originally published February 2019. Updated November 2022. Featured in The Raider Patch: Magazine of the U.S. Marine Raider Association Rucking can be really tough on your back. All of our clients who regularly participate in rucking have experienced at least occasional back pain. Of course, some muscle soreness is to be expected; after all, carrying 90+ pounds is no easy task, even over short distances. It’s almost like carrying another person. And the fact of the matter is that your spine is only meant to bear your own weight. But some people experience pain that goes beyond the typical muscle soreness. If that sounds like you, you’ve probably wondered what causes that pain and whether…
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Missing mobility that can help boost your pull-up workouts

Missing mobility that can help boost your pull-up workouts

Lifting, Spine, Tactical, Upper Body
Missing mobility that can help boost your pull-up workouts Upper back, or thoracic, mobility is a key maintenance issue for the overhead athlete. The thoracic spine plays a vital role in keeping the shoulders out of pain and working correctly. A loss of mobility here can cause painful compression of the rotator cuff muscles or make your lat muscles have to work overtime for pull-ups. And if repping pull-ups isn’t your thing, consider the unattractive humpback you’re likely to develop if you neglect mobility work here! Assess While plenty of videos online show ways to increase thoracic mobility, it’s important that you first determine if you have a deficit. That way, you can monitor your progress and choose effective exercises. To measure your thoracic mobility, use the Seated Rotation Test.…
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How to treat your own back pain (and when you shouldn’t)

How to treat your own back pain (and when you shouldn’t)

Spine
How to treat your own back pain (and when you shouldn’t) "Here's what you should do about low back pain…" Tell someone you've thrown your back out again, and this is the typical advice you'll get. Friends and family mean well, but without knowing the cause of your pain, there's not much that anyone can tell you confidently that will apply to your situation.  Unfortunately, finding someone who knows how to help you often takes effort. You should do it, but we know life gets in the way. If the pain isn't that bad or doesn't show up very often, you might put it off. But this would be a mistake because the next time back pain shows up, you might not have the time or energy needed to give…
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When you should see a doctor about head, neck, or back pain

When you should see a doctor about head, neck, or back pain

Spine
When you should see a doctor about head, neck, or back pain Matt had suffered from back pain on-and-off for years. He’d been in a car accident years ago and had also survived a nasty fall from a ladder. The past few years had been pretty good, though, with only occasional low back pain after hard workouts.  This recent slip from a ladder was different. And stupid, Matt said, because, in his hurry to clean out the gutters on a sunny day, he’d failed to secure the ladder properly. Matt said he felt strange the next morning - while his back hurt, his left leg felt wobbly like Jello. He’d nearly tripped over his foot on his way to the bathroom. And, he’d had difficulty urinating when he did make…
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When a headache is a real pain in the neck

When a headache is a real pain in the neck

Spine
When a headache is a real pain in the neck Written by Rita Chorba, DPT Originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association I once worked with a very grumpy client who had a long and painful history of headaches. He had sustained a whiplash injury in a humvee rollover accident years earlier. He was taking the prescription medication Imitrex, but the results were inconsistent. The drug worked for the debilitating, fast-onset headaches, but seemed useless for the dull, achy ones that lasted for days or longer.  Grumpy's fast headaches were diagnosed as migraines, and he had a suitable medication for that problem. So why didn't the drug work for the dull headaches? Despite the thorough attention paid to his head - bloodwork, MRIs, and…
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How to Deadlift After Back Pain or Injury

How to Deadlift After Back Pain or Injury

Lifting, Spine
How to Deadlift After Back Pain or Injury Are you an experienced weightlifter? Have you ever suffered a back injury? Admit it -  this is the face you make when it’s time to get back in the gym for that first deadlifting workout:  The ability to touch your toes is essential for deadlifting…and is not just for flexible people! Before someone learns to deadlift, or after someone has recovered from a back injury, one of the first things we look for is their ability to touch their toes. Toe touch helps us to identify some essential qualities necessary for deadlifting safety and performance, including: Range of motion and flexibility to reach the floorBalance and coordination to shift bodyweight forward and backwardPotential compensations due to pain or muscle imbalances Sometimes, genetics…
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